Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	21.7% 629kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.014% 0.01g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	28% 10.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.5% 58μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.8% 8mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.3% 3.06mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pinyon Pine Nuts vs Roasted Almonds:

• Dried Pinyon Pine Nuts have 16.1 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pinyon Pine Nuts vs Roasted Almonds:

• Dried Pinyon Pine Nuts have 1.9 times more Manganese, 24 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 33.5 times more Calcium and 13.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Almonds have similar amounts of Copper, Iron, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pinyon Pine Nuts have 2.3 times more Saturated Fat, 78.7 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 g.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.